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The Best Exercises If You Have Diabetes

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Fighting Diabetes? Do It Actively
Exercise is good for
pretty much everyone. It’s especially important if you have diabetes. Workouts
can do all kinds of things for you, like lower your blood sugar and blood
pressure, boost your energy, and help you sleep better. If physical,
high-impact exercises aren’t for you, there are plenty of other options.

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Walk
It’s a simple way to get
exercise and fresh air. It can lower your stress, too. A brisk stroll of 30
minutes to an hour 3 or 4 times a week is one way to hit your target. It’s easy
to get started: Take Fido around the neighborhood or walk to the store instead
of driving. Once you’ve made it a habit, it can be rewarding -- and motivating
-- to track your steps and your progress.

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Dance
This can be a fun way to
get your exercise. Just shake your groove thing for 25 minutes, 3 days a week
to help your heart, lower your blood sugar, ease stress levels, and burn
calories. You don’t need a partner to get started, either. A chair can be good
support if you need it.

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Swim
This is one aerobic
exercise that doesn’t strain your joints like other ones can. It also lets you
work muscles in your upper and lower body at the same time. Hitting the water
is also good for your heart. It can also lower cholesterol and help you burn serious
calories. If a lifeguard is on duty, let her know you have diabetes.

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Bike
Fighting diabetes can be
as easy as riding a bicycle. Whether you use a stationary one or hit the road,
30 minutes a day 3 to 5 times a week can get your heart rate up, burn blood
sugar, and help you lose weight without hurting your knees or other joints.

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Climb Stairs
This can be a healthy
and easy way to burn calories and get your heart and lungs working faster,
especially if you have type 2 diabetes. Going up and down stairs for 3 minutes
about an hour or two after a meal is a good way to burn off blood sugar. You
can do it anywhere there’s a staircase, like when you need a break from work.

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Strength Training
You do this with free
weights or resistance bands. It can lower your blood sugar and help make your
muscles and bones stronger. You get the most out of it if you do it twice a
week -- in addition to your aerobic stuff. You can do many of these
exercises at home, like:
·
Lifting canned goods or water bottles
·
Push-ups
·
Sit-ups
·
Squats
·
Lunges

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Gardening
If the idea of
traditional exercise isn’t for you, don’t worry. Time in your garden counts as
both aerobic activity and strength training. It gets your blood going (since
you’re walking, kneeling, and bending). It also builds muscles and helps your
bones (since you’re digging, lifting, and raking). You’re also outside, where
your stress levels can be lower.

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Yoga
It’s worked for some
5,000 years as a low-impact exercise that can make you stronger and more
flexible. Yoga can also help with balance. The motions, poses, and focus on
breathing may also ease stress and help build muscle. That can keep your blood
sugar levels more stable.

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Tai Chi
This ancient Chinese art
uses slow, controlled movements -- along with visualization and deep breathing
-- to build strength. It can also help with mobility, balance, and flexibility.
This gentle exercise can also lower your stress level. It may also help prevent
nerve damage in your feet.

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How Much Is Enough?
At least 30 minutes of
aerobic activity 5 days a week can help the insulin in your body work better.
We’re talking exercise that gets your heart and lungs going and kicks your
blood flow into a higher gear. If you haven’t been active in a while, start
with 5 to 10 minutes a day and build up over time. Talk with your doctor
before you start.
This tool does not provide medical advice.
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